Wednesday, July 30, 2014

July 31, 2014

A. 15 Minute AMRAP
- 15 Burpees on a plate
- 15 KB Swings 

B. Build to Heavy Single of: DeadLift 

C. Skill Work and Mobility 

Tuesday, July 29, 2014

July 30, 2014

A. 10 Minutes: Accumulate 50 Leg Lift Sit-ups + Handstand work

B. 20 Minute AMRAP
200 M. run
*30 second rest

Score= Total runs

C. 10 Minutes: Build to heavy Double of: Front Squat
C2. EMOM for 7 Minutes complete 3 Front Squats @ 75-80% of C1.

D. 3 Sets:
100 m. Farmer Carry
4 TGU each side

Monday, July 28, 2014

July 29, 2014

A. 10 Minutes: Accumulate 30 Pull-ups (weighted, strict, kipping) + Skill work

B. 15 Minute AMRAP
  • 15 Wall Balls 20/14
  • 10 T2B/K2E
  • 25 Doubles/ 50 Singles
C1. 10 Minutes Build to a heavy Single of: Power Clean
C2. EMOM for 8 Minutes complete 3 Power Cleans @ 70-75% of C1.

D. Skill Work

Sunday, July 27, 2014

July 28, 2014

A. Build to a heavy Double of Squat Clean. 

B. 5 Rounds of:
5 Squat Cleans @ 65% of A.
15 HR Push-ups 
25 Sit-ups 
100 m. Run

C. Back Squat 
1x10 @ 60% 
4x3 @ 70-80%
1x15-20 @ 60-63%

D. 3 Sets
50 Doubles/2 Minute Practice 
30-60 sec. HS Hold or 50' Walk

Tuesday, July 22, 2014

July 23, 2014

A. 8 Minute AMRAP
5 DeadLifts
10 BOBs
* Rest 2 Minutes 
8 Minute AMRAP
10 T2B/K2E
15 Wall Balls 20/14
* Rest 2 Minutes 
8 Minute AMRAP
15 Double Unders/30 Singles 
20 Walking Lunges (Weighted) 95/65 (adv. 115/85)

B. Build to a Heavy Single of: Overhead Squat

C. 30 Turkish Get Ups 

Monday, July 21, 2014

July 22, 2014

A. For Time:
800 m. Run or 1000 m. Row
21 Thrusters 95/65 (adv. 115/75)
400 m. Run or 500 m. Row
15 Thrusters
200 m. Run or 250 m. Row
9 Thrusters

B. Build to Heavy Single of Squat Clean

C. 3 Sets
5 Rope Walks
100 m. Farmer Carry
60 sec. Front Plank

Sunday, July 20, 2014

July 21, 2014

A. 'TABATA This'
(8 rounds; 20 sec. On , 10 sec. Off)
Cal Row
Air Squats
Pull-ups/Ring Rows
Push-ups 
Sit-ups 
* 1 min. Rest b/t movements 
Score= lowest of each + total cal

B. Back Squat Heavy Single

C. 3 Sets
500 m. Row 
15 T2B/K2E